WHAT IS ZERO GRAVITY TRAINING?

As one runs faster, they'll need to know how to spend less time on the ground and more time in the air moving virtually horizontally. When done correctly students appear to be running or jumping in a gravity reduced state, where the rules of gravity are bent. Referred to as reaching the Zero Gravity Effect created by the conditions of proper force and mechanics applied with precision. Students objectives is to master the skills to reach the point which one is off the ground more than they're on the ground for each of the 3 Zero Disciplines:

Stick (starts and strides)

Barrier Jumping (reactive strength and body control)

Wicket Running (top speed maintenance)​

zero in on training objectives & modes

Below are the 3 main system of the sling with the 4th being considered the Lateral System wjich can essentially be incorporated into each of the 3 primary sling sub-systems.

LADDER: QUICKNESS OF FEET A stride is define as a walk with long, decisive steps in a specified direction or to cross (an obstacle or barrier) with one long step. In other words strides are more than steps they are designed to produced very specific results. Stride training will produce smoother more efficient first step through acceleration up through top speed. To achieve requires optimal stride mechanics, Stride Development Training has 4 distinct benefits:

Increases the mechanical force produced upon each contact

Develops length of stride (measurement between feet)

Increase actual distance covered with each stride ​

Teaches proper angles (45 trunk / 90 &120 of legs / 90 of foot)

SPEED STICK: STRIDES & ACCELERATIONA stride is define as a walk with long, decisive steps in a specified direction or to cross (an obstacle or barrier) with one long step. In other words strides are more than steps they are designed to produced very specific results. Stride training will produce smoother more efficient first step through acceleration up through top speed. To achieve requires optimal stride mechanics, Stride Development Training has 4 distinct benefits:

Increases the mechanical force produced upon each contact

Develops length of stride (measurement between feet)

Increase actual distance covered with each stride ​

Teaches proper angles (45 trunk / 90 &120 of legs / 90 of foot)

BARRIERS: POWER & REACTIVE STRENGTHBarrier (hurdle) training is essential when it comes to developing the ability to reduce the downward forces of gravity while running. Barrier training is perfect tool to create big powerful, linear, explosive and reactive power. In addition the patterning of multiple barrier jumping attributes to the following:

Pattern recognition

Enhances mental processing of decisions

Teaches rhythm and tempo of mechanical movements,

Enhances body control on and off ground

Improves concentration ​

WICKETS: Rhythm, Posture & Ground Contact Time Refers to 6 inch barriers designed to The maintenance of top speed is critical because after 4 to 5 seconds the athlete will need to rely on the skill of with a wicket style or posture of running. If an athlete fails to reach this posture they'll lose speed much more rapidly than their trained opponents. Often resulting in the loss of ground to the or daylight needed to make the play. As one runs faster, they'll need to know how to spend less time on the ground and more time in the air moving virtually horizontally. When done correctly students appear to be running or jumping in a gravity reduced state, where the rules of gravity are bent. Referred to as reaching Zero Gravity, students objectives is to reach the point which one is off the ground more than they're on the ground.

overview of 4 block power training system

The HP Power Training is a 4 block training system implemented 3 days per week designed to address every aspect of quickness, power and speed. Workouts or Training Days consist of 4 training blocks. Through the strategic combination students develop exceptional ability to apply force quickly, reaching top end speed in addition to the body control needed to change direction with minimal lose of speed.

The following are the 4 training blocks progressively adds quickness to strength for the combined attribute of power. Each of the 2 out of the 3 days student will incorporate React, Stick and Sled training designed to

Increase Mobility

Increase Foot Quickness

Quicker Starts

Faster Acceleration

Top End Speed

MOBILITY

reaction

Activates Neuromuscular Conditioning

Improves Body Mechanics & Mobility

Balance, Coordination and Rhythm

Quicker First Steps & Starts

Quicker Starts, Cuts and COD

Reduce Ground Contact Times

​STRIDing

Reaction

Stick

Sled Push

jumping

Barrier

Hurdling

Resisted Runs

SPRINTS

Wickets​

Run Repeats

The Miler

4 BLOCKS PER DAY 1 / 6 DAYS PER WEEK

Value

DAY 1

DAY 2

DAY 3

BLOCK 1

Dynamic Drills 1-4

​Dynamic Drills 1-4

​Dynamic Drills 1-4

BLOCK 2

React

Low Barrier Speed Drills

​Sleds

BLOCK 3

Sticks 6-7-8-9

Low & High Barrier Drills

Hurdlers

BLOCK 4

All Starts

Acceleration (R-Runs)

Top Speed 27

block 1

Complete one of the following training drills. Once completed with Block 1 Dynamic Drill, move on to the corresponding "Day Training". For instance, students must consistently begin the workout with the completion of Block 1 (levels 1-4) followed by block 2-4 for the corresponding Training Day.

DAY1

Leg Kicks

Lunges

Side Shuffles

Skips to Power Skips

Pogo Hops

High Knee

Level 2

Skipping Leg Kicks

Hurdler Lunge Step

Side 180 Shuffles

Power Skips Deer Runs

Bounds

Straight Runs

High Knee Butt Kicks

Bear Crawls

DAY 3

A Skips

B Skips

Quick Legs

High Side Hurdle Kicks

day 1

Complete one training drill from each of the 3 blocks below. For instance, choosing drill 1 on Day 1, drill 2 on Day 2 and drill 3 on Day 3.